🍽️ Food diary of plant-based nutrition for 7 days
For a week I recorded all meals and water. Then the results were automatically calculated for calories, proteins, fats, carbohydrates and other conclusions were made. Also, in this article there will be information on how to calculate everything automatically. I note that products were bought and meals were taken in Thailand on the island of Phangan.
A little about my nutrition. On plant-based nutrition since 2016. The last year and a half on vegan nutrition. The difference is colossal between vegetarian nutrition with dairy, eggs and fully plant food with the exclusion of flour products and sugar of various types (do not confuse natural from fruits and vegetables, it is healthy). I previously took extended tests: 🔬 My tests at 38 years old on plant-based nutrition
As the records and calculations showed, I consume from plant food as many kilocalories as needed:
August 8, 2026 — step-by-step calculation (did not record all water intake)
07:00 - 1 large ripe banana and 1 liter of water at home. Zinc and Organic: vitamin B12, beta carotene +E for my deficiency - more details in the analysis of my tests above. — ~121 kcal
07:30 - 30 grams of dried durian — ~118 kcal
11:30 - at a restaurant fried nuts about 50g. and fried vegetables about 100g. in a cafe near the pier — ~372 kcal
12:00 - 50 grams of dried 99% banana chips from the store. Composition 1% vegetable oil. Ate on a bench near the pier. — ~173 kcal
14:00 - 300g solyanka of cabbage, tofu, tomato, carrot + 150g mango + coconut water 400ml and coconut pulp 50g at home — ~502 kcal
15:30 - 200g dragon fruit at home — ~110 kcal
18:00 - 200g durian and 300ml green tea at home — ~294 kcal
20:00 - 200g pineapple at home — ~100 kcal
Total: ~1790 kcal
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August 9, 2026 (did not record all water intake)
08:30 - 1 large ripe banana, 2 dates, coconut water 400ml and coconut pulp 50g at home. — ~373 kcal
08:50 - Zinc and Organic: vitamin B12, beta carotene +E for my deficiency. — 0 kcal
09:45 - 150 grams carrot 🥕 whole at home — ~60 kcal
10:30 - 200g oatmeal on water with raisins and a little salt at home — ~180 kcal
12:15 - 1 medium-sized apple at home — ~80 kcal
13:00 - 2 handfuls of raisins, 1 handful of cashews, 1 handful of peeled sunflower seeds, 4 mangosteens at home — ~505 kcal
14:30 - large chickpea flatbread and 4 vegan cups with various vegetable additions, also another vegetable dish. Everything spicy. Indian restaurant — ~600 kcal
17:30 - 250g mango at home — ~150 kcal
18:30 - coconut water 400ml and coconut pulp 50g at home, 250g pineapple at home — ~337 kcal
19:10 - 100g potato pancakes — ~210 kcal
Total for August 9: ~2995 kcal
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August 10, 2026
06:00 - 250ml osmosis water at home — 0 kcal
08:00 - 500ml osmosis water at home — 0 kcal
08:30 - Zinc and Organic: vitamin B12, beta carotene +E, vitamin D3 for my deficiency. 250ml osmosis water at home. — 0 kcal
08:45 - 300g salad tomato, cucumber, avocado, cabbage and pink salt. 200g pancakes from orange lentils with salt. At home — ~480 kcal
09:30 - 100g apple at home — ~52 kcal
09:40 - handful of cashews at home — ~165 kcal
10:20 - 500ml osmosis water at home — 0 kcal
13:00 - 400ml water at home and not at home — 0 kcal
13:05 - 200g mango at home — ~120 kcal
13:50 - 50g apple at home — ~26 kcal
14:00 - 200g lentil pasta and 300g lentil omelet from lentils, tofu, tomato, lettuce at home — ~610 kcal
14:30 - handful of raisins and handful of almonds at home — ~250 kcal
15:30 - coconut water 400ml and coconut pulp 50g in a roadside cafe — ~212 kcal
16:30 - 300g mango at home — ~180 kcal
17:00 - lassi from 150g mango and 200ml plant almond milk at home — ~140 kcal
18:45 - 500ml osmosis water at home — 0 kcal
Total: ~2235 kcal
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August 11, 2026
07:25 - 500ml osmosis water at home — 0 kcal
08:15 - 100g apple at home — ~52 kcal
08:30 - 600ml osmosis water at home. Zinc and Organic: vitamin B12, beta carotene +E, vitamin D3 for my deficiency. — 0 kcal
08:45 - coconut water 400ml and coconut pulp 50g at home — ~212 kcal
10:30 - 250ml osmosis water at home — 0 kcal
10:45 - 250g oatmeal with raisins at home — ~164 kcal
12:44 - coconut water 250ml and coconut pulp 50g street cafe — ~190 kcal
13:40 - 150 grams durian and 200 grams noina (Thai sweet apple) — ~404 kcal
15:00 - handful of nuts at home — ~180 kcal
15:30 - 250ml water at home — 0 kcal
16:00 - 200g green boiled edamame beans and 150g mango at home — ~334 kcal
18:45 - 250g osmosis water at home — 0 kcal
19:00 - 200g mango at home — ~120 kcal
19:30 - 200g green boiled edamame beans at home — ~244 kcal
Total: ~2000 kcal
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August 12, 2026
07:00 - 500ml osmosis water at home — 0 kcal
07:15 - 3 cherry tomatoes, 50g durian at home. Zinc and Organic: vitamin B12, beta carotene +E, vitamin D3 for my deficiency - more details in the analysis of my tests above. — ~80 kcal
08:50 - 500ml osmosis water at home — 0 kcal
09:30 - 250g thick oatmeal on water with raisins and cashews at home — ~240 kcal
10:00 - handful of raisins and 250ml osmosis water at home — ~75 kcal
10:50 - 70g 100% peanut paste and 300ml gaba oolong tea at home — ~385 kcal
12:50 - 500ml osmosis water at home — 0 kcal
13:50 - 300g salad with fried soy meat, peanuts, sprouts, broccoli, carrots, avocado at a restaurant — ~1000 kcal
15:55 - 500ml osmosis water at home — 0 kcal
17:00 - 1 medium mandarin, 250g mango, 30g boiled mini corn at home — ~205 kcal
17:50 - 250g green boiled edamame beans and handful of almonds at home — ~541 kcal
18:00 - 250ml gabba tea at home — 0 kcal
18:30 - handful of almonds and handful of raisins — ~250 kcal
Total: ~2899 kcal
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August 13, 2026
06:45 - 500ml osmosis water at home — 0 kcal
07:15 - 500g papaya at home — ~215 kcal
07:30 - 250ml osmosis water. Zinc and Organic: vitamin B12, beta carotene +E, vitamin D3 for my deficiency. — 0 kcal
08:00 - 400g buckwheat with tofu, tomatoes, eggplant, carrots, pepper, salt at home — ~520 kcal
10:00 - 600ml mango lassi from mango and almond 100% milk at home — ~270 kcal
11:20 - coconut water 400ml and coconut pulp 50g at home — ~212 kcal
13:30 - 50g mango, coconut water 400ml and coconut pulp 50g at home, mix: several nuts, several pieces of raisins, several pieces of cherry, several pieces of mini plums, mandarin, 300ml green tea — ~362 kcal
14:20 - 1 small banana at home — ~80 kcal
15:00 - 250g buckwheat with tofu, tomatoes, eggplant, carrots, pepper, salt at home — ~325 kcal
16:50 - 350ml osmosis water. 1 small banana at home. Half of a small white dragon fruit at home — ~130 kcal
17:30 - handful of raisins and 250ml green tea at home — ~75 kcal
18:30 - 4 cherries, 3 small plums, 10 almond nuts, 100ml green tea at home — ~90 kcal
19:35 - coconut water 400ml and coconut pulp 50g at home — ~212 kcal
Total: ~2491 kcal
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August 14, 2026
06:45 - 750ml osmosis water at home — 0 kcal
08:00 - 500ml osmosis water. 1 small banana and 1 mandarin. Zinc and Organic: vitamin B12, beta carotene +E, vitamin D3 for my deficiency. — ~110 kcal
09:20 - 250g lentil pasta with chickpeas with tofu and vegetables: tomatoes, cabbage, bell pepper, carrots, zucchini, onion — ~350 kcal
09:35 - 150ml mango lassi from mango and almond 100% milk at home — ~70 kcal
10:25 - 500ml osmosis water at home — 0 kcal
10:50 - 50g carrots at home — ~20 kcal
12:00 - 250ml osmosis water and 5 small bananas at home — ~400 kcal
13:00 - coconut water 400ml and coconut pulp 50g cafe — ~212 kcal
14:00 - 500ml osmosis water. 1 small banana and 1 mandarin. — ~110 kcal
15:50 - 250ml osmosis water at home. — 0 kcal
16:30 - 300g vegetable curry: potatoes, cauliflower, tomatoes, corn. 350g mango. At home — ~560 kcal
17:45 - 400ml da hong pao tea and 50g peanut paste at home — ~269 kcal
18:45 - 1kg watermelon at home — ~300 kcal
Total: ~2401 kcal
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✅ Average over 7 days: ~2383 kcal — this is the golden middle for most adult men with low physical activity (2150–2500 kcal). You need to look at the average indicator, for example, over a week, since the body compensates for the excess and deficiency of individual days.
How many calories are required according to the Ministry of Health of the Russian Federation
The daily calorie norm strongly depends on sex, age, weight, and, most importantly, on the level of physical activity. Therefore, any numbers are only a guideline, a starting point. Also, the norms in different countries differ slightly.
👨 Adult men
- With low activity: about 2150–2500 kcal.
- With high activity or heavy labor: up to 3800 kcal.
👩 Adult women
- With low activity: about 1700–2000 kcal.
- With high activity: up to 3000 kcal.
- Important: During pregnancy and breastfeeding the need increases by 15–20%
🧒 Children
2–4 years: 1000–1600 kcal
5–8 years: 1200–2000 kcal
9–13 years: 1400–2600 kcal
14–18 years: 1800–3200 kcal
Breakdown by macronutrients (proteins, fats, carbohydrates).
August 8 — ~1790 kcal
P ~30 g / F ~55 g / C ~200 g.
P: 30 × 4 = 120 kcal → ~7%
F: 55 × 9 = 495 kcal → ~28%
C: 200 × 4 = 800 kcal → ~45%
August 9 — ~2995 kcal
P ~55 g / F ~85 g / C ~350 g.
P: 55 × 4 = 220 kcal → ~7%
F: 85 × 9 = 765 kcal → ~26%
C: 350 × 4 = 1400 kcal → ~47%
August 10 — ~2235 kcal
P ~85 g / F ~75 g / C ~280 g.
P: 85 × 4 = 340 kcal → ~15%
F: 75 × 9 = 675 kcal → ~30%
C: 280 × 4 = 1120 kcal → ~50%
August 11 — ~1900 kcal
P ~55 g / F ~55 g / C ~220 g.
P: 55 × 4 = 220 kcal → ~12%
F: 55 × 9 = 495 kcal → ~26%
C: 220 × 4 = 880 kcal → ~46%
August 12 — ~2776 kcal
P ~90 g / F ~140 g / C ~300 g.
P: 90 × 4 = 360 kcal → ~13%
F: 140 × 9 = 1260 kcal → ~45%
C: 300 × 4 = 1200 kcal → ~43%
August 13 — ~2491 kcal
P ~65 g / F ~75 g / C ~330 g.
P: 65 × 4 = 260 kcal → ~10%
F: 75 × 9 = 675 kcal → ~27%
C: 330 × 4 = 1320 kcal → ~53%
August 14 — ~2401 kcal
P ~65 g / F ~70 g / C ~420 g.
P: 65 × 4 = 260 kcal → ~11%
F: 70 × 9 = 630 kcal → ~26%
C: 420 × 4 = 1680 kcal → ~70%
✅ Total: average macronutrients over 7 days
P ~64 g / F ~79 g / C ~300 g.
P: 64 × 4 = 256 kcal → ~12%
F: 79 × 9 = 711 kcal → ~33%
C: 300 × 4 = 1200 kcal → ~55%
Acceptable macronutrient distribution range AMDR (percentage of calories of protein, fat, carbohydrates from total calories):
- Proteins 10-30% (0.8 grams per kg of weight minimum)
- Fats 25-35%
- Carbohydrates 45-60%
According to the book: "The China Study" - Colin Campbell
- Proteins up to 10%
- Fats up to 10%
- Carbohydrates from 80%
📝 Conclusions
I noticed that if I do not get the required amount of calories by the end of the day, in the evening I really want to eat and I eat up what was missed during the day. The same with water. If you do not drink the required amount. Whether from daytime undereating or from daytime lack of water, in the evening the body forces you to make up for losses, and then at night you sleep badly because of heaviness in the stomach or because you constantly run to the toilet, you do not get enough sleep. Yes, and also it is deposited as fat. Therefore, it is worth consuming the required amount of food and water during the day and 70 percent or more before lunch inclusive. And all the remaining 3, or better 4 hours before sleep.
In any case, our body is very smart and it is worth listening to it. It itself gives signals about what and when it needs. The main thing is that it is in shape.
💻 How to calculate automatically
Everything was calculated using artificial intelligence DeepSeek, but you can use others too. To do this, it is enough to write down what you ate and in what quantity line by line. Then, ask to calculate the calorie content and, if desired, other indicators, for example macronutrients according to AMDR.